7 important health benefits of cherries


7 important health benefits of cherries

7 important health benefits of cherries

It's cherry season again! They're fresh, filling, beautiful, and tasty, but, you might be wondering, are cherries really that good for you?

 The answer is yes, 200 times yes! In addition to being one of the healthiest fruits,

cherries are also one of the most protective foods for overall health.

One cup or about 21 cherries has less than 100 calories and 15% of your daily vitamin C requirement.

But here are seven more reasons this stone fruit is a food star, and easy ways to eat more cherries all the time. the year.

Not only are they delicious, but they also contain vitamins, minerals,  with powerful health effects.

1. Full of nutrients

Cherries are small stone fruits that are available in different colors and flavors. There are two main categories: sour cherries and sweet cherries or Prunus cerasus L. or Prunus avium L ..

Their colors can vary from yellow to intensely blackish red.

All varieties are very nutritious and full of fiber, vitamins, and minerals.

One cup (154 grams) of sweet, raw, pitted cherries provides (1):

  • Calories: 97
  • Protein: 2 grams
  • Carbs: 25 grams
  • Fiber: 3 grams
  • Vitamin C: 18% of the Daily Value (DV)
  • Potassium: 10% of the DV
  • Copper: 5% of the DV
  • Manganese: 5% of the DV

These nutrients, especially fiber, vitamin C, and potassium, are beneficial to health in many ways.

Vitamin C is important for maintaining the immune system and healthy skin,

while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical body processes (2, 3).

Cherries are also a great source of fiber that will keep your digestive system healthy by feeding beneficial gut bacteria and promoting bowel regularity (4).

2. Rich in antioxidants and anti-inflammatory compounds.

All cherries are high in antioxidants and anti-inflammatory compounds, which can reduce the risk of chronic illness and promote overall health.

The high concentration of botanicals in cherries may be responsible for the many health benefits of this fruit.


While the amount and type can vary depending on the variety, all cherries are loaded with antioxidants and anti-inflammatory compounds.


These high levels of antioxidants can help fight oxidative stress, a condition linked to several chronic diseases and premature aging (5).

In fact, one review found that eating cherries was effective in reducing inflammation in 11 out of 16 studies and reducing markers of oxidative stress in 8 out of 10 studies (6).

Cherries are especially rich in polyphenols, a large group of plant chemicals that help fight cell damage, reduce inflammation and promote overall health (6, 7).

In fact, diets high in polyphenols can protect against many chronic diseases, including heart disease, diabetes, mental decline, and some cancers (8).

These stone fruits also contain carotenoid pigments like beta-carotene and vitamin C, which also have anti-inflammatory and antioxidant properties (6).

3-Reduces pain after exercise

In other words, cherries can make the pain less intense after HIIT. They also protect against cell breakdown through exercise and support muscle regeneration.

For this reason, sour cherry juice is popular with professional and competitive athletes.

But it can help anyone who participates in regular physical activity.

In a study of 20 active women, it was found that those who drank 60 ml (2 ounces) of tart cherry juice twice a day for 8 days recovered faster and had less muscle damage and pain after exercising. repeated speed compared to the placebo group (9).

While these results are promising, they are related to concentrated cherry products like juice and powder.

It is not known how many fresh cherries you would have to eat to get similar results.


Consuming cherries, especially tart cherry products like juice and powder, can improve athletic performance and reduce pain and muscle damage from exercise.

4. May have positive effects on heart health

Increasing your intake of nutritious fruits like cherries is a tasty way to keep your heart safe.


Many studies show that diets high in fruit content are linked to a reduced risk of heart disease (10).

Cherries are especially beneficial in this regard because they are rich in nutrients and compounds are known to support heart health, including the antioxidants potassium and polyphenols.


Just 1 cup (154 grams) of pitted sweet cherries provides 10% of the DV for potassium, a mineral essential to maintaining heart health.


It is necessary to maintain a regular heart rate and it helps remove excess sodium from your body by regulating your blood pressure (11).

For this reason, higher potassium intake has been linked to a decreased risk of heart disease and stroke (12).

Also, cherries are rich in powerful polyphenolic antioxidants, including anthocyanins, flavanols, and catechins, which can keep your heart healthy by protecting it from cell damage and reducing inflammation (13).

A study of 84,158 people found that a higher intake of polyphenols, especially anthocyanins, flavanols, and catechins, over a period of 5 years was associated with a significantly lower risk of heart disease (14).


Cherries are filled with antioxidant potassium and polyphenols, which have powerful heart-protective properties.


5. It can improve the symptoms of arthritis and gout.

Because of their powerful anti-inflammatory properties, cherries can relieve symptoms of arthritis and gout, and arthritis caused by the build-up of uric acid that can lead to extreme swelling, inflammation, and pain. Joint.


Many studies show that cherries help inhibit oxidative stress and reduce inflammation by suppressing inflammatory proteins, which can help reduce symptoms associated with arthritis.


In addition, they can lower the levels of uric acid in your body, which makes them especially beneficial for people with gout.


A study of 10 women found that consuming 2 servings (10 ounces or 280 grams) of sweet cherries after an overnight fast lowered levels of the inflammatory marker C-reactive protein (CRP) and significantly lowered levels of uric acid 5 hours after consumption (15).

Another study of 633 people with gout found that those who ate fresh cherries for 2 days had 35% fewer attacks of gout than those who didn't.


In addition, the study found that when cherries were combined with the gout drug allopurinol, gout attacks were 75% less likely than when neither cherry nor allopurinol was consumed (16).


Research shows that the powerful anti-inflammatory properties of cherries may benefit people with arthritis and gout.

6. It can improve the quality of sleep

Eating cherries or drinking spicy cherry juice can help improve the quality of your sleep.


These sleep-promoting benefits are due to the high concentration of plant substances in the fruits.

In addition, cherries contain melatonin, a substance that regulates your sleep-wake cycle (17).

A study of 20 people showed that those who drank hot cherry juice concentrate for 7 days saw significant increases in melatonin levels, length of sleep, and quality of sleep compared to placebo.

Likewise, a two-week study in older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice before bed increased sleep time by 84 minutes (18).

However, these studies use concentrated cherry products. It's not known whether eating fresh cherries before bed would have the same effect.


Ultimately, more studies are needed to better understand how eating cherries and cherry products can benefit sleep.



Cherries contain anti-inflammatory compounds and melatonin, which can help improve the quality of sleep in some people.


7. Easy to add to your diet

Cherries are versatile and incredibly tasty.

Sweet and sour varieties go well with many foods. Related products like dried cherries, cherry powder, and cherry juice are great additions to many recipes.


Here are some ways you can include cherries in your diet:


Enjoy them fresh as a sweet snack.

Combine dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds for a delicious, homemade mix.

Prepare a cherry compote with a pie or frozen sweet cherries and pour in yogurt, oatmeal, or chia pudding.

Add the halved and pitted cherries to a fruit salad.

For a touch of natural sweetness, incorporate dried cherries into baked goods.

Add a little tart cherry juice to the bubbly water and garnish with a lemon wedge for a fun cocktail.

Add fresh or baked cherries to ice cream, cakes, breadcrumbs, and other desserts.

Prepare a homemade cherry grill sauce for meat or poultry dishes.

Prepare a cherry sauce with chopped cherries and fresh herbs such as basil for hearty dishes.

Add frozen cherries to your favorite smoothie.

The possibilities of using cherries in your kitchen are endless. So don't be afraid to experiment.


Cherries are available for purchase in groceries and online.

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